Screens are everywhere—workstations, classrooms, homes, and even stores. But constant exposure can leave your eyes dry, blurry, or aching, with some people even feeling dizzy after long sessions. Eye health experts share practical ways to ease the strain caused by our digital habits.
Rethink Your Workspace
A bigger monitor might lessen eye fatigue, while bumping up font sizes on your phone or laptop can make a difference too. The American Academy of Ophthalmology suggests sitting an arm’s length from your screen and tilting it so your gaze angles slightly downward. Small tweaks like these can lighten the load on your eyes.
Step Away Regularly
Staring at screens isn’t just a work issue—kids are glued to tablets and smartboards, and adults scroll endlessly after hours. Experts recommend the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This quick break lets tense eye muscles unwind. “Eye strain is usually short-lived,” says Indianapolis ophthalmologist Raj Maturi. “Resting your eyes and using lubricating drops can keep discomfort at bay.”
Skip the Hype Around Blue Light Gear
Blue light glasses promise relief, better sleep, and eye protection, but studies cited by the American Academy of Ophthalmology show they’re overhyped. The real culprit? Our screen habits, not just the faint blue glow.
Sleep Smart
That pre-bed scroll might keep you wired—screen light boosts alertness. Doctors advise ditching devices one to two hours before bed or switching to dark mode. For kids, Philadelphia optometrist Ayesha Malik suggests the 20-20-20-2 rule, adding two hours of outdoor play daily to support healthy eye growth. Stream on a TV instead of a tablet, she adds, to cut strain. Small changes, big relief.
